The Most
Effective Ways to Lose Weight, Reema Sarin, Actor, Model,
Dancer & Founder BOLLYFIT talks to STAYFIT Magazine
Is
permanent healthy weight loss really a possibility for you? Are you willing to
make the necessary eating and lifestyl
e changes?
By
now, we all know that fad or starvation diets are difficult to sustain and
hence deliver the desired results!
To
win the weight-war you must know how to lose weight and keep it off with an
effective battle plan strategy to stick with through thick and thin.
These
effective weight loss strategies can help you achieve excellent results.
Make
a long-term commitment. Healthy permanent weight loss is about making a
commitment to lifestyle changes for the long-term.
Pay
attention to your calories. To lose a pound a week requires cutting about 500
calories a day. Most everyone who achieves permanent weight loss uses a food calorie
chart to count calories and write them down.
Eat Like a
King at Breakfast
There is a lot of truth to the old saying, "Breakfast like a king,
lunch like a prince, sup like a pauper” Eating a good healthy breakfast,
usually results in staying off junk food during the day, as well as sticking to
the daily calorie regimen.
Eat
early and often. A healthy breakfast and 5 or 6 small meals throughout the day
will give a boost to your metabolism, stabilize your blood sugar and ward off
hunger pangs.
Pack in the
Protein
Protein
keeps you full longer than carbohydrates. Pad with protein. High protein
foods help keep you feeling full, so include some with every meal.
Choose omega 3 fish, lean poultry, beans, whole grains and nuts.
Eat Complex Carbohydrates
Switch
from refined carbohydrates to the healthiest
fruits, vegetables, beans, nuts, seeds and 100% whole grains. These complex
carbohydrates provide sustained natural energy and have much more
fiber, so you feel fuller longer.
Low-carb
diets and high intake of vegetables works well for weight loss. Vegetables contain
important nutrients and fiber. The low calories, fiber, water and high
nutritional content of most veggies on the list of
vegetables make them more fulfilling and nutritious at a lower
calorie cost.
Choose a Diet You Can Stick to for the Long TermMost people on diets do lose some weight, but unfortunately, few dieters maintain the weight loss for the long-term. Most gain the bulk of weight back within a year or two. Instead of trying to lose the weight more quickly, rather choose an eating plan with foods you enjoy, that you will be most likely to stick to.
Consume Low-Fat Dairy Products
Consuming low fat dairy products in conjunction with cutting
calories does help in losing weight around your middle, which is the abdominal
fat that is unhealthy for your heart. It also helps in maintaining more lean
muscle mass, which is usually lost along with fat tissue when dieting.
Boost Your Fiber Intake
Eat
a healthy high fiber diet. People who lose weight and keep it off tend to eat a
healthy, moderately low-fat high fiber
diet. Increasing the amount of fiber in your diet can decrease hunger
and increase satiety. Fiber does this by keeping food in your stomach longer.
Drink Enough
Water!
Drink
atleast 8 – 10 glasses of water every day. By replacing soda, coffee and
alcohol with water, you can easily reduce your calorie intake.
Get Enough Sleep!Staying up late nights, one does tend to snack on junk and fatty foods! it was found that those with more sleep restriction were more likely to eat junk food and less compliant with a weight loss regimen. When we are sleep-deprived, high-fat and sugary foods seem much more attractive, probably because they give us a quick burst of energy.
Exercise! Exercise! Exercise!
Increase
your physical activity. Exercise burns calories. Most people who lose weight
and keep it off, exercise between 30 to 60 minutes atleast 5 times a week.
Plan
your diets and fitness regimen, and do it. What are you going to eat tomorrow?
How to eat healthy family meals, work lunches and while travel! How to resist
temptations! List your challenges and create solutions with the above tips!
Success
with these proven effective weight loss strategies for permanent healthy weight
loss will also reduce your risk of heart disease, stroke, arthritis, some
cancer, diabetes and many other health problems.
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